February 26, 2015 Sam Mugavero

Fridays are for Fitness!

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED:  Kettlebell

Complete 4 rounds. Each “round” consists of 3 minutes of work and 1 minute of rest. The Kettlebell should only be put down when you are switching arms or during your 1-minute rest period.

During the 3 minutes of work, complete as many rounds as possible

5 One Arm Kettlebell Swings (right arm)

1 Kettlebell Clean (right arm)

3 One Arm Kettlebell Press (right arm)

1 Kettlebell Windmill (right arm)

*Repeat on left arm

Record the weight of your kettlebell and the total number of rounds you performed during the four 3-minute rounds.

FRIDAY FlAB AWAY!

Complete 20-10-5 reps of

V-ups

Plank Jacks